11/23/22 - WOD

11/23

WEDNESDAY

HXBXplus

Warm Up
KB Farmers Carry x 100m
Followed by...
Two Sets of:
KB Suitcase DL x 5 (each)
KB SA Russian Swing x 5
(each)

A. In a 20 min Window:
Establish a 1RM
Deadlift

B. 8 min AMRAP:
6 Deadlifts (225/155lbs)
12 Box Jump Overs
(24"/20")

HXBX

Warm Up
Every :90 sec, for 2 Sets of:
:60 on/:30 off
1) Row
2) Burpees to Bar
3) Inchworms

A. EMOM x 9
:40 on/:20 off
1) KB Sumo DL
2) Air Squats
3) Rev. Lunges

B. "King of the Hill"
In an 18 min Window:
18 Cals (MC)
24 Box Jumps
30 Wall Balls